Quick Answer
There are approximately 123 calories in 4 ounces of baked haddock. Haddock is a white, flaky fish that is low in fat and calories but high in protein. A 4 ounce serving contains around 123 calories, 26 grams of protein, less than 1 gram of fat, and no carbohydrates.
Calories and Nutrients in Haddock
Haddock is one of the leanest fish available, with approximately 116 calories in a 100 gram serving according to the USDA. Here is the full nutrition breakdown for 100 grams of raw haddock:
| Nutrient | Amount |
|---|---|
| Calories | 116 |
| Fat | 0.7 g |
| Protein | 25.4 g |
| Carbohydrates | 0 g |
As you can see, haddock is extremely low in fat and carbs but high in protein. This makes it an excellent choice for those looking to lose weight or build muscle while getting lean protein.
The calorie count does go up slightly when the haddock is cooked. A 100 gram serving of baked haddock has approximately 128 calories.
Calories in 4 Ounces of Haddock
Since nutrition information is usually based on 100 gram servings, we need to adjust the counts for a 4 ounce serving. Here’s how to calculate the calories and nutrients in 4 ounces of baked haddock:
- There are 28 grams in 1 ounce of food
- 4 ounces would equal 112 grams (4 * 28g)
- There are 128 calories in 100 grams of baked haddock
- Using ratios:
- 100g has 128 calories
- 112g has X calories
- X = 128 * (112/100) = 143 calories
So in 4 ounces (112 grams) of baked haddock, there would be approximately 143 calories.
You can follow the same process to calculate the protein, fat, and other nutrients. Here is the full nutritional breakdown for a 112 gram serving:
| Nutrient | Amount |
|---|---|
| Calories | 143 |
| Fat | 0.9 g |
| Protein | 30.4 g |
| Carbohydrates | 0 g |
As you can see, a 4 ounce serving of baked haddock provides lots of protein with minimal fat and carbs.
Comparing Baked vs Fried Haddock
The way you prepare haddock also impacts its calorie count. Frying the fish adds more fat and calories compared to baking.
Here is a comparison of the calories in 100 grams of baked vs fried haddock:
| Type | Calories |
|---|---|
| Baked | 128 |
| Fried | 206 |
Fried haddock contains about 160 more calories per 100 gram serving compared to baked. The extra calories come from the oil or butter used to fry the fish.
If you fried 4 ounces of haddock instead of baking it, the calorie count would be:
- 100g fried haddock has 206 calories
- 112g has X calories
- X = 206 * (112/100) = 231 calories
So while 4 ounces of baked haddock has 143 calories, fried haddock would have 231 calories – almost 100 more calories!
Haddock Calories and Weight Loss
Due to its high protein and low calorie content, haddock can be a great addition to a weight loss diet. Protein helps you feel fuller for longer, reducing appetite and calorie intake throughout the day.
Here are some tips for enjoying haddock as part of a weight loss plan:
- Bake, broil, grill or poach instead of frying to reduce calories
- Flavor with herbs and spices instead of high-calorie sauces
- Pair with non-starchy vegetables like broccoli, spinach or salad
- Measure portion sizes with a food scale or measuring cups for accuracy
- Enjoy 2-3 servings per week as part of a varied, whole food diet
Consuming haddock as part of a reduced calorie meal plan can help boost protein intake and promote feelings of fullness, while providing essential nutrients and staying within your daily calorie goals for weight loss.
Sample Reduced Calorie Haddock Meals
Here are some examples of healthy, low calorie meals containing 4 oz of haddock:
Herb Baked Haddock with Roasted Vegetables
- 4 oz herb baked haddock: 143 calories
- 1 cup roasted broccoli and cauliflower: 50 calories
- 1 medium sweet potato, baked: 103 calories
Total Calories: About 300
Lemony Haddock with Quinoa Salad
- 4 oz lemon baked haddock: 143 calories
- 1 cup quinoa salad with spinach, tomatoes, cucumber: 150 calories
Total Calories: About 300
Haddock Tacos with Cabbage Slaw
- 4 oz baked haddock with taco seasoning: 143 calories
- 2 corn tortillas: 120 calories
- 1 cup cabbage slaw: 35 calories
Total Calories: About 300
As you can see, you can make delicious low-calorie meals that help you feel satisfied by pairing haddock with fiber-rich vegetables and healthy carbs like sweet potatoes or whole grains. This makes it much easier to stay within your daily calorie target.
Health Benefits of Haddock
In addition to being low in calories, haddock provides a number of important vitamins, minerals and health benefits:
High in Protein
Haddock is an excellent source of protein, providing around 25 grams per 4 ounce serving. Protein supports muscle growth and maintenance, helps keep you feeling full, and aids weight control.
Rich in Vitamins and Minerals
Haddock provides a variety of nutrients including selenium, niacin, vitamins B6 and B12. These support immune function, metabolism, DNA production and other essential processes in the body.
Low in Mercury
Many types of seafood contain mercury, but haddock tends to be very low in this toxic metal. Eating low mercury fish like haddock is recommended, especially for pregnant women and young children.
Supports Heart Health
The omega-3 fatty acids found in haddock have been shown to reduce inflammation, lower triglycerides, and decrease risk factors for heart disease. The American Heart Association recommends eating fish high in omega-3s at least twice per week.
May Benefit Brain Function
The omega-3s in haddock may also promote better brain health and lower dementia risk. Some research indicates omega-3 rich fish like haddock support optimal brain aging.
So in addition to being low in calories, haddock provides high-quality protein, important vitamins and minerals, omega-3s for heart and brain health, and is low in mercury. Adding it to your diet provides benefits beyond simply weight loss.
Conclusion
To summarize key points:
- There are approximately 143 calories in a 4 ounce serving of baked haddock
- Haddock is very low in fat and carbs but high in protein
- Baking, broiling or grilling haddock reduces its calories compared to frying
- Haddock can be part of a healthy weight loss diet due to its high protein and low calorie content
- In addition to weight management, haddock provides omega-3s, vitamins, minerals and antioxidants
Focus on baked or broiled haddock and pair it with non-starchy vegetables and fiber-rich carbs to make satisfying, low calorie meals. Enjoying this lean, nutritious fish as part of a reduced calorie diet can aid weight loss efforts while providing important health benefits.
